Monday Mini Menu for the Original Copy Officer Captain Family and OCS of 27,036 enjoy!

A fun filled day of protein snacks just for you: https://www.tasteofhome.com/collection/protein-powerhouse-snacks/

For the Vegetarians:

https://www.tasteofhome.com/collection/vegetarian-meal-plan/

Enjoy this about 4pm it should tie you till Morning; something different lots of protein and fun filled food that is fun to make as well. Kabbobs for you to enjoy! Have this for Mid-morning or later afternoon as the other menus were dinner parties almost.

Mango-Peach Smoothies

Ingredients

• 1 cup fat-free milk

• 1-1/4 cups peach yogurt

• 2-1/2 cups frozen mango chunks

Buy IngredientsPowered by Chicory

Directions

• Place all ingredients in a blender; cover and process until smooth. Serve immediately.

Nutrition Facts 1 cup: 180 calories, 1g fat (1g saturated fat), 5mg cholesterol, 71mg sodium, 39g carbohydrate (36g sugars, 3g fiber), 6g protein.

Caramel Apple and Brie Skewers

Ingredients

• 2 medium apples, cubed

• 1 log (6 ounces) Brie cheese, cubed

• 1/2 cup hot caramel ice cream topping

• 1/2 cup finely chopped macadamia nuts

• 2 tablespoons dried cranberries

Buy IngredientsPowered by Chicory

Directions

• On each of 6 appetizer skewers, alternately thread apple and cheese cubes; place on a serving plate. Drizzle with caramel topping; sprinkle with macadamia nuts and cranberries.

Nutrition Facts 1 skewer: 272 calories, 16g fat (6g saturated fat), 29mg cholesterol, 303mg sodium, 27g carbohydrate (7g sugars, 2g fiber), 7g protein.

Pigs in a Pool

Ingredients

• 1 pound reduced-fat bulk pork sausage

• 2 cups all-purpose flour

• 1/4 cup sugar

• 1 tablespoon baking powder

• 1 teaspoon salt

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon ground nutmeg

• 1 large egg, room temperature, lightly beaten

• 2 cups fat-free milk

• 2 tablespoons canola oil

• 2 tablespoons honey

• Maple syrup, optional

Buy IngredientsPowered by Chicory

Directions

• Preheat oven to 350°. Coat 48 mini muffin cups with cooking spray.

• Shape sausage into forty-eight 3/4-in. balls. Place meatballs on a rack coated with cooking spray in a shallow baking pan. Bake until cooked through, 15-20 minutes. Drain on paper towels.

• In a large bowl, whisk flour, sugar, baking powder, salt and spices. In another bowl, whisk egg, milk, oil and honey until blended. Add to flour mixture; stir just until moistened.

• Place a sausage ball in each mini muffin cup; cover with batter. Bake until lightly browned, 20-25 minutes. Cool 5 minutes before removing from pans to wire racks. Serve warm, with syrup if desired. Freeze option: Freeze cooled muffins in airtight freezer containers. To use, microwave each muffin on high until heated through, 20-30 seconds.

Nutrition Facts 4 mini muffins: 234 calories, 10g fat (3g saturated fat), 45mg cholesterol, 560mg sodium, 26g carbohydrate (9g sugars, 1g fiber), 10g protein. Diabetic exchanges: 1-1/2 starch, 1 medium-fat meat, 1/2 fat.

TASTE OF HOME

Crisp and Nutty Mix

Ingredients

• 1 cup Wheat Chex

• 1 cup Multi Grain Cheerios

• 1 cup reduced-fat Triscuits, broken

• 1 cup yogurt-covered pretzels

• 1/2 cup blanched almonds

• 1/2 cup dried apples, chopped

• 1/2 cup dried banana chips

• 1/2 cup dried blueberries

• 1/2 cup salted cashews

• 1/2 cup dark chocolate M&M's

• 1/3 cup unsweetened shredded coconut

• 1/3 cup sunflower kernels

• 1/3 cup salted pumpkin seeds or pepitas

Buy IngredientsPowered by Chicory

Directions

• In a large bowl, combine all ingredients. Store in an airtight container.

Editor's Note Look for unsweetened coconut in the baking or health food section.

Nutrition Facts 1/2 cup: 240 calories, 13g fat (6g saturated fat), 1mg cholesterol, 134mg sodium, 29g carbohydrate (13g sugars, 3g fiber), 5g protein.

Mini Spinach Frittatas

Ingredients

• 1 cup whole-milk ricotta cheese

• 3/4 cup grated Parmesan cheese

• 2/3 cup chopped fresh mushrooms

• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

• 1 large egg

• 1/2 teaspoon dried oregano

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 24 slices pepperoni

Buy IngredientsPowered by Chicory

Directions

• Preheat oven to 375°. In a small bowl, combine the first 8 ingredients. Place a pepperoni slice in each of 24 greased mini-muffin cups; fill three-fourths full with cheese mixture.

• Bake 20-25 minutes or until completely set. Carefully run a knife around sides of muffin cups to loosen frittatas. Serve warm.

Nutrition Facts 1 mini frittata: 128 calories, 9g fat (5g saturated fat), 50mg cholesterol, 396mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 10g protein.

Greek Deli Kabobs

Ingredients

• 1 pound part-skim mozzarella cheese, cut into 48 cubes

• 24 fresh broccoli florets (about 10 ounces)

• 1/2 cup Greek vinaigrette

• 24 slices hard salami

• 2 jars (7-1/2 ounces each) roasted sweet red peppers, drained and cut into 24 strips

Buy IngredientsPowered by Chicory

Directions

• In a shallow dish, combine cheese, broccoli and vinaigrette. Turn to coat; cover and refrigerate 4 hours or overnight.

• Drain cheese and broccoli, reserving vinaigrette. On 24 appetizer skewers, alternately thread cheese, salami, broccoli and peppers. Brush with reserved vinaigrette.

Nutrition Facts 1 kabob: 109 calories, 7g fat (4g saturated fat), 19mg cholesterol, 374mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 8g protein.

Fruity Red Smoothies

Ingredients

• 1/2 to 3/4 cup cranberry juice

• 1 cup strawberry yogurt

• 1-1/2 cups frozen unsweetened strawberries

• 1 cup frozen unsweetened raspberries

• 1 to 1-1/2 teaspoons sugar

Buy IngredientsPowered by Chicory

Directions

• In a blender, combine all ingredients; cover and process until smooth. Pour into chilled glasses; serve immediately.

Nutrition Facts 1 cup: 227 calories, 4g fat (2g saturated fat), 12mg cholesterol, 84mg sodium, 43g carbohydrate (37g sugars, 4g fiber), 7g protein.

Granola Blueberry Muffins

Ingredients

• 1-1/2 cups whole wheat flour

• 1/2 cup all-purpose flour

• 1/4 cup packed brown sugar

• 2 teaspoons baking powder

• 1/2 teaspoon salt

• 1/2 teaspoon baking soda

• 1 cup granola without raisins, divided

• 1 large egg, room temperature

• 1 cup buttermilk

• 1/4 cup canola oil

• 2 tablespoons orange juice

• 1 tablespoon lemon juice

• 1 cup fresh or frozen unsweetened blueberries

Buy IngredientsPowered by Chicory

Directions

• Preheat oven to 400°. In a small bowl, whisk flours, brown sugar, baking powder, salt and baking soda. Stir in 1/2 cup granola. In another bowl, whisk egg, buttermilk, oil and juices until blended. Add to flour mixture; stir just until moistened. Fold in blueberries.

• Fill 12 greased muffin cups three-fourths full; sprinkle remaining granola over batter. Bake 12-15 minutes or until a toothpick inserted in center comes out clean. Cool 5 minutes before removing from pan to a wire rack. Freeze option: Freeze cooled muffins in freezer containers. To use, thaw at room temperature or, if desired, microwave each muffin on high for 20-30 seconds or until heated through.

Nutrition Facts 1 muffin: 188 calories, 7g fat (1g saturated fat), 18mg cholesterol, 251mg sodium, 28g carbohydrate (8g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.

Microwave Egg Sandwich

Ingredients

• OPTIONAL 1 tablespoon salsa

• 1/4 cup egg substitute

• 1 tablespoon shredded reduced-fat cheddar cheese

• 1 whole wheat English muffin, split, toasted

• 3 spinach leaves

Buy IngredientsPowered by Chicory

Directions

• Place Canadian bacon on bottom of a 6-oz. ramekin or custard cup coated with cooking spray. Pour egg substitute over top. Microwave, uncovered, on high for 30 seconds; stir. Microwave 15-30 seconds or until egg is almost set. Top with salsa; sprinkle with cheese. Microwave just until cheese is melted, about 10 seconds.

• Line bottom of English muffin with spinach. Place egg and Canadian bacon over spinach; replace English muffin top.

Nutrition Facts 1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.

Mozzarella Mushrooms with Garlic Toast

Ingredients

• 2 tablespoons butter, softened

• 1 tablespoon minced fresh basil

• 1 garlic clove, minced

• 1 French bread baguette (10-1/2 ounces)

• MUSHROOMS:

• 2 tablespoons butter, softened

• 1 pound sliced baby portobello mushrooms

• 2 garlic cloves, minced

• 1 package (3 ounces) julienned soft sun-dried tomatoes (not packed in oil)

• 1/4 cup dry red wine

• 3 tablespoons chopped fresh basil, divided

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 8 ounces fresh mozzarella cheese, thinly sliced

Buy IngredientsPowered by Chicory Directions

• Preheat broiler. Mix butter, basil and garlic. Cut baguette horizontally in half; spread with butter mixture. Cut each half into six portions; place on a baking sheet, cut side up.

• In a broiler-safe skillet, heat 2 tablespoons butter over medium heat; saute mushrooms until tender, 5-7 minutes. Add garlic; cook 1 minute. Stir in tomatoes, wine, 2 tablespoons basil, salt and pepper; cook, uncovered, 3 minutes, stirring occasionally. Remove from heat; top with cheese. Broil 4-5 in. from heat until cheese is melted, 2-3 minutes; sprinkle with remaining basil.

• Broil baguette portions until lightly toasted. Serve with mushrooms.

Editor’s Note: This recipe was tested with sun-dried tomatoes that can be used without soaking. When using other sun-dried tomatoes that are not oil-packed, cover with boiling water and let stand until soft. Drain before using. Nutrition Facts 1 serving: 366 calories, 16g fat (10g saturated fat), 50mg cholesterol, 562mg sodium, 39g carbohydrate (9g sugars, 5g fiber), 13g protein.

Chewy Honey Granola Bars

Ingredients

• 3 cups old-fashioned oats

• 2 cups unsweetened puffed wheat cereal

• 1 cup all-purpose flour

• 1/3 cup chopped walnuts

• 1/3 cup raisins

• 1/3 cup miniature semisweet chocolate chips

• 1 teaspoon baking soda

• 1 teaspoon ground cinnamon

• 1 cup honey

• 1/4 cup butter, melted

• 1 teaspoon vanilla extract

Buy IngredientsPowered by Chicory

Directions

• Preheat oven to 350°. In a large bowl, combine the first 8 ingredients. In a small bowl, combine honey, butter and vanilla; pour over oat mixture and mix well. (Mixture will be sticky.)

• Press into a 13x9-in. baking pan coated with cooking spray. Bake 14-18 minutes or until set and edges are lightly browned. Cool on a wire rack. Cut into bars.

Pressed for time? Next time you're at the store pick up a box of bars from one of these top-rated healthy granola bar brands.

Nutrition Facts 1 bar: 178 calories, 5g fat (2g saturated fat), 6mg cholesterol, 81mg sodium, 32g carbohydrate (17g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

Spinach Quesadillas

Ingredients

• 3 ounces fresh baby spinach (about 4 cups)

• 4 green onions, chopped

• 1 small tomato, chopped

• 2 tablespoons lemon juice

• 1 teaspoon ground cumin

• 1/4 teaspoon garlic powder

• 1 cup shredded reduced-fat Monterey Jack cheese or Mexican cheese blend

• 1/4 cup reduced-fat ricotta cheese

• 6 flour tortillas (6 inches)

• Reduced-fat sour cream, optional

Buy IngredientsPowered by Chicory

Directions

• In a large nonstick skillet, cook and stir first 6 ingredients until spinach is wilted. Remove from heat; stir in cheeses.

• Top half of each tortilla with spinach mixture; fold other half over filling. Place on a griddle coated with cooking spray; cook over medium heat until golden brown, 1-2 minutes per side. Cut quesadillas in half; if desired, serve with sour cream.

Health Tip: Use whole wheat tortillas and get almost twice the fiber per serving.

Nutrition Facts 3 wedges: 281 calories, 12g fat (6g saturated fat), 24mg cholesterol, 585mg sodium, 30g carbohydrate (3g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1 vegetable.